[Vickie]

Remember that there is only about a 4 degree range of motion in the vertebrae and the other body joints don't have the large motor capability of the muscles so small increases in tension are often ENOUGH. The details matter so my suggestion in starting a new exercise is to read the exercise . . . perform the exercise . . . and then immediately read it again to see if 'how you feel' matches the details of the motion. Soon you will be able to 'feel' if you are perform correctly and the list can just be a reminder. Remember the exit plan on a stretch is just as important as proper form during the work. This insures safety and continued progress. Be sure your stretch is sufficient to feel you are in the muscles and breath throughout but if you are grimicing and groaning then you are doing someone elses program or trying out for the Atlanta Ballet.

1.
Passive Back
Lie down on the floor supine (on your back).
Have an ottoman on chair in front of your feet.
Lift your legs and lay them on the surface scooting your buttocks
forward so that your thighs are perpendicular to your hips and your
shins are parallel to the floor.
Rotate from the shoulder so that your palms face the ceiling.
Your neck should be straight and your face should be looking at the ceiling.
You should feel the weight of your head on your occiput (the bulb on the back of your skull.) as opposed to a lifted chin, looking back over your head. Tuck your chin if you need but your neck must be relaxed.
*If your shoulders are significantly rounded you may need a very narrow
pillow under the back of your head in the beginning. As your alignment
improves you should be able to lay your head down completely.
Lie completely relaxed (no turning your head) for 3-5 minutes.
Breathe deeply and slowly.
To exit, just push yourself away from the support.
Key: Don’t discount the value of this position. Gravity provides 5lb of pressure for every square inch of body surface. This can take you a long way in lengthening your spine. It’s a great way to prepare your body for more dynamic stretching.

2.
Shoulder Stretch Deltoid / Rotator Cuff Joint/Ribs
Lie on the floor on you back, with your feet flat and your knees bent, arms by
your side with the palms down.
Your shoulders should be down and your lower back will have a natural
curvature, in some cases keeping your low back off the floor.
Do not allow your back to change position through out the movement.
Lift one arm completely straight up, around, and over the shoulder to lay it
along the side of your head with the palm facing the ceiling.
Keep your arm straight through the elbow and hand and only stretch as far
as the shoulder joint will allow without bending the elbow. Never force it or just let the hand fall to the floor.
In the early stages (or on tense days) your arm may not go to the floor but with time it will comfortably rotate around.
Hold for 20 seconds then engage your shoulder to lift the arm around
to the starting position.
Check to be sure your torso is flat and relaxed. Repeat on the other side.
Key. Your goal is not to lay your hand on the floor, Your goal is to create enough flexibility capability in the shoulder joint that the arm bone can smoothly complete a 180 degree rotation that results in the floor getting in your way.

3.
Hamstring/Ankle Stretch
Stand facing the stairs with both feet facing forward.
Put your right leg on the second step, your left will rotate outward just slightly.
Keep your back straight and your hips square to the steps
Your standing leg should remain straight throughout the work.
Push the hip of your right leg back which allows your torso to lean forward slightly while you lengthen the hamstring.
You may feel like your knee wants to bend forward which tells you that you are at the limit of your stretch for this moment. That is the insertion point of the hamstring and part of the stretch.
Do not allow your shoulders to round or your waist to bend. It should feel like you are trying to put your chest on your toes (not your nose on your knee).
Continue to create that directional intent as the hamstring lengthens for 1full minute.
You should feel this most profoundly in the middle of the back of your thigh.
To exit, relax your standing leg and lean in to bend the right knee before you bring it back to the floor.
Repeat on the other side .
Key: There are so many hamstring stretches but this one is my favorite as, in golf, our problems arise often when we are standing.

4.
The Passive Frog Inner thigh /Adductor muscles / Hip flexors
Lie on the floor with your back relaxed, your knees bent and your feet flat.
Let your knees fall away from your center and press the soles of your feet
together stretching the inner thigh passively.
Bring your feet in toward your torso as your flexibility will allow.
Lie comfortably for 30-60 seconds.
Use your finger tips to give a hoist to the outside of the thigh and bring your
knees together.
Key: This exercise can surprise you as the intensity increases in the first couple of workouts while you are learning to completely relax the hip joint. Some days will be easier to hold than others.

5.
Torso Twist Spinal Torque & Lengthener / Pectoralis & Hip Stretch
Lie on the floor with your back comfortably and completely elongated.
Begin with your knees bent, feet flat, and your arms stretched out perpendicular to the shoulder and your palms to the ceiling.
Lift your feet, one at a time, off the floor to bring your thighs perpendicular to the floor.
Keeping head straight and shoulders stationary, lift one hip to drop your knees off to the opposite side feeling the back twist and stretch.
As the tension builds be aware of the opposing shoulder trying to lift off the floor.
Just as it begins to lift, allow the bottom leg to continue to the floor but only allow the top leg to lower to an appropriately comfortable position.
As you hold this position and it becomes more comfortable, slowly allow the top leg to twist over more by lifting the hip and bringing the knees in line.
After a short rest in this position, bring your top knee toward your shoulder slightly. Place your hand on that side on your knee and increase the tension without lifting the opposite shoulder.
Key: Do not force this movement. It will improve weekly.


6.
Bridge Lower Back Relaxer / Neutralizer/Glute engagement
Lie on the floor with your knees bent and your feet flat.
Engage your abdominal wall, place your navel on your spine and distribute your weight evenly on your heels. Tighten your buttocks (glutes) and lift your back off the floor slowly in one motion to make a straight angle from the knees to the shoulders.
Hold for 10 seconds.
Bend at the flexors and lower your back smoothly toward your heels until you reach the floor. You will be arching slightly
This will bring your shoulders up to your ears if you relax into the stretch.
Now tighten the lats and pull both shoulders low along the floor toward the hips.
Feel how long your back and your neck feel.
Key: Create an opposing force against the torso during the lift and against the hips as you lower.


Copying these exercises to the site didn't translate seamlessly. For that reason there are no easy indentions or italics. I recommend you cut and paste these exercises into a word program and then create something more readable. I use bold print on the titles and large fonts (relative to the vision of my client) on the text just to make it easier to use during the workout.

Happy stretching. Vickie